If you have difficulty falling asleep, make sure you are not doing any of these:

1. Using your smart phone

You should avoid any light-emitting technology for at least one hour before bedtime. The blue light given off by computers, smartphones, tablets, and TV prevents the production of melatonin which helps the body become sleepy.

Source: dailyurbanista.com

2. Drinking coffee

You may not realize that although they’re still several hours away from turning in, their habit could disturb sleep. Truth is, caffeine can stay in the body for up to 12 hours.

Source: Giphy

3. Drinking Tea

Tea is another source of caffeine.

Source: Giphy

4. Eating chocolate

Chocolate contains the stimulant theobromine, which has been shown to increase heart rate and sleeplessness.

Source: pretty52.com

5. Eating spicy or fatty foods

Having a large meal too close to bedtime can make falling asleep uncomfortable if you’re bloated or painfully full, spicy or fatty foods may be particularly risky because they’re associated with acid reflux, which often rears its head when a person lies down at night.

Source: Giphy

6. Smoking

Many people smoke to relax but nicotine is a stimulant and can make insomnia worse, especially if you light up close to your bedtime.

Source: Giphy

7. Working out too intensely

Prolonged or very high-intensity exercise late at night may make it hard for some people to fall asleep.

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8. Turning up the heat

People sleep better when it’s cooler. hat’s because the body’s temperature drops during the night, and also because a lower temperature allows for people to cover up with blankets without getting too hot.

Source: Tumblr

9. Taking a shower

Make sure to leave at least an hour in between leaving the tub and climbing into bed.

Source: Tumblr

10. Anything that’s too exciting

Whatever you’re doing draws you in too much, you may have a hard time putting it down and turning out the lights.